Finally…

1. Do you want to burn extra calories effortlessly? Everyone now knows that sitting, and therefore not moving, is very bad for your health. Many studies have shown that sitting for longer periods every day can make us fat and significantly increase our risk of premature death.

1. But what can you do if you spend a quarter of your life in the office, and are stuck to your chair for most of the day? The answer: just look for a way to get up and get moving. And, according to an extensive new study, you don't even have to go to the gym to do that.

1. The study, published in The Lancet, found that just two and a half hours of exercise per week can help extend your life and reduce your risk of heart disease !

1. It doesn't matter how you spend those 150 minutes on exercise every week. Whether you sign up for a spin class or go for a walk in your neighborhood, every physical activity counts.

1. I would advise against paying anyone money to be active. Our findings indicate that non-recreational activities such as work, housework, moving around on foot or by bike are just as good at reducing the risk of premature death and heart disease as toil at the gym.

2. I would therefore advise against paying anyone money to be active. Our findings indicate that non-recreational activities such as work, housework, moving around on foot or by bike are just as good for reducing the risk of premature death and heart disease as toil at the gym.

1. Because no one has eternal youth, we've put together the very best: a guide to becoming more active right now. Below are some of the easiest ways to burn more calories today!

2. Because no one has eternal youth, we have put together the very best: a guide to becoming more active right now. Below are some of the easiest ways to burn more calories today!

Clean it up

1. Tidying up not only keeps your home looking spick and span, but it can also make your body look better. All you have to do while moving from room to room is to pay attention to your movements while brushing. Tighten your abs as you bend over to clean a table or stand on your toes while scrubbing.

2. Tidying up not only keeps your home looking spick and span, but it can also make your body look better. All you have to do while moving from room to room is to pay attention to your movements while brushing. Tighten your abs while bending over to clean a table or stand on your tiptoes while scrubbing.

1. Balance on one foot while cleaning the sink and the rest of your bathroom or kitchen and just alternate. With useful tips like these, you can easily get a toned body while also tackling all your tasks around the house. Just 25 minutes of cleaning and tidying up can burn 100 calories.

Wear weights while running errands

1. Putting on ankle weights is a great way to run errands and make it a little more challenging. Other options include a weighted vest that allows you to increase and decrease the weight you are carrying with you.

Take the bike to work

1. If you are lucky enough to live near work (and not have an important meeting that requires dressing), consider cycling to work. And if the entire route to work is too far, just split the route! Take the bus, metro or train to a nearby point and then cycle the rest of the way.

2. If you are lucky enough to live near work (and not have an important meeting that requires dressing), consider cycling to work. And if the whole route to work is too far, just split the route! Take the bus, metro or train to a nearby point and then cycle the rest of the way.

Park further away

1. Start combining and just be smart. An easy way to do this is to leave home a little earlier and park your car a few blocks away or the furthest spot in the parking garage to make the short walk to work.

Take the dog more often

1. Your dog's playfulness can work in your favor! Running around with the dog can be a great way to burn calories and get a great workout, without going to the gym. As long as you move, your muscles contract and burn calories. Just make sure to set aside some dedicated time for this each day. Just 10 minutes of playing with your dog at a moderate intensity level a day can burn more than 15,000 calories in a year! This equates to about five or six pounds of fat. If you were already used to walking your dog, why not walk an extra block or miss two? The extra steps will help you lose weight and will benefit your four-legged friend too!

2. Your dog's playfulness can work in your favor! Running around with the dog can be a great way to burn calories and get a great workout, without going to the gym. As long as you move, your muscles contract and burn calories. Just make sure to set aside some dedicated time for this each day. Just 10 minutes of playing with your dog at a moderate intensity level a day can burn more than 15,000 calories in a year! This equates to about five or six pounds of fat. If you were already used to walking your dog, why not walk an extra block or maybe even two? The extra steps will help you lose weight and will benefit your four-legged friend too!

Standing working in the office

1. Apparently it's possible to type just as easily when you are standing as when you are sitting and you are also burning a lot more calories while you are at it. If you work at a computer all day, I highly recommend experimenting with a standing desk. If your office doesn't have a standing desk, make your own by placing your monitor and keyboard on top of a stack of books.

Sports under the sheets

1. What if we told you it's possible to lose weight without even getting out of bed? According to researchers, women burn 69 calories during an average sex session, while men burn as many as 100. You probably didn't need an excuse to do it more often but now that you know this, you won't let it go at all, right?

Take the stairs more often

1. This is an obvious one, but you may be surprised at how much weight you can lose by actually doing it. You may have a file to deliver on the 15th floor, while your office is on the 10th. Then use the stairs instead of the elevator because you will burn twice as many calories than walking. A 150-pound person could lose about 6 pounds a year by walking up two flights of stairs every day! Do that times 3 and you could lose 18 pounds without ever going to the gym.

Get more gardening

1. Did you know you could burn 100 calories just by gardening for 22 minutes? And that's if you weigh 175 pounds. If you weigh more than that, you burn calories even faster. And while you're digging into the soil, make sure to get yourself a double dose of the good stuff by planting beautiful flowers and herbs in addition to losing weight. That way you always have fresh vegetables and herbs to help you prepare healthy meals.

Try a stability ball

1. If you swap your office chair for a stability ball, you can strengthen your core muscles and burn more calories at the same time. Sitting on one of those big sports balls during your workday can burn up to 100 extra calories per day. So if you work 300 days a year, it could add up to an extra 30,000 calories or about 8.5 pounds!

Do very small workouts

1. You know, such a mother of three who also teaches a spin class and always looks fantastic? Awesome. But that is not achievable for everyone, which can make you feel frustrated that you cannot be a workout god or goddess. The good news: you only need 2½ minutes to boost your metabolism and start burning calories too. A study published in the journal Physiological Reports found that people who cycled at maximum effort for 30 seconds, followed by 4 minutes of rest, burned an extra 200 calories that day and kept their metabolism high for the next 24-48 hours. It is highly unlikely that you will have a stationary bike at your work site, but a similar result can be achieved by running up the stairs and jumping up and down a few times.

Sing along on the road

1. This is a surprising one. Turning on the radio and singing along to your favorite songs may annoy your kids, but it will help you burn calories. Do this for 40 minutes and you will burn about 100 calories.

Take a 2 minute walk every hour

1. You may think that you will walk a lot at work, but very rarely does someone in the office walk for more than 20 seconds. Try to extend your route the first time you walk (so that it will take 2 minutes to get to your desk). Here's why it's worth a try: A recent study found that taking a two-minute walk every hour can offset the effects of sitting too much, one of the bad habits that make you sick and fat.]

Dance more often

1. Whether you get moving in your living room or in the club, just shaking your hips for 17 minutes will burn 100 calories. Check out these 8 Best Fat Loss and Calorie Burn Workouts to Burn the Fat from Those Extra Bites.

1. Whether you go to a gym, take a class or just lift your feet off the floor in your own living room, start dancing! Listening to music and then getting exercise is a great way to get your heart racing, especially since it's one of those workouts that doesn't feel like a workout. Don't you believe us? One study found that certain types of dance moves - think Zumba - can actually burn more calories than running.

Stop using shuttle services

1. You may consider yourself lucky if you can use shuttle services to get you to your workplace quickly, but it doesn't please your body. If possible, consider getting off at an earlier stop and walking the rest of the way. That way you can burn extra calories.

Play more often with your children

1. Do you have children? They definitely need to burn a ton of energy, so take advantage of this benefit and get moving. Not only are games like hopscotch and balls in the backyard fun and fun, they can actually burn a lot of calories. Create an obstacle course for your kids and race with them! Run, Jump, Crawl, Race! And do you not have children? Then borrow your friends' kids and let their parents go out for the day while you babysit.

Move while calling

1. The next time your cell phone rings, get up to answer it and don't sit around for the entire call. Try to balance on one leg for the duration of the conversation. When the next call comes in, switch it to the other leg.

Stop swearing at a red traffic light

1. The next time you're stuck in traffic or waiting for a red light, you can easily take advantage of the time to engage your core muscles and improve your posture. To do this, keep the steering wheel straight. Then sit with your back as straight as possible against your chair. Keep your shoulders back and tighten the muscles in your core area. Focus on deep, calming yet powerful breathing into your stomach. You can also do what I do to make it more fun and that's just breathe to the beat on your favorite song!

Hold on

1. Just because you don't have extra time to drive to the gym regularly doesn't mean you don't have time to take a few walks this week. Whether you go with your partner, leash a dog or put on your sneakers by yourself, going for a walk can burn more calories than you think. Instead of just going for a walk, you can increase your pace. By taking a brisk walk and keeping the pace high, you can eventually burn an extra 1,200 calories per month. Walk for only 20 minutes each day.

Get off that couch

1. While we obviously don't forbid you to watch your favorite show, the commercial is an excellent time to train. Concentrate on each exercise to get the most out of it. Do different exercises every commercial break and you will soon find yourself getting a full workout. An example of this are squats, push-ups, reverse lunges, crunches, jumping jacks. To increase the intensity, you can add speed to the movements. The time your program starts again is your time for recovery. What if you start watching a program on Netflix without a commercial break? Just build in breaks or exercise some movement while watching.

Make vacuuming worthwhile

1. Vacuuming probably isn't a job you really want to do, is it? Walking lunges are a great way to work on your abs, your hips, and your thighs, and the good news is that you can do them while vacuuming. While holding the vacuum cleaner hose, take a big step forward with one leg while lifting the heel of the other foot. Bend the knees and lower your hips. Do not let the back knee touch the floor. Come back up and bring the back foot forward. Repeat until the entire carpet is clean.

Take the stairs instead of the escalator

1. Next time you get off the subway or walk through the mall, if you skip the escalator and just take the stairs instead, you will burn an insane amount of calories. Tourists often say, walking up stairs can help walk those delicious holiday meals.

Focus on your workouts

1. Nothing kills the intensity of a workout like resting too much between sets. Especially if, like many, you suffer from smartphone equipment, where people scroll through texts and view Instagram between sets. Make sure you don't belong to that group. Put your phone in a locker and focus on circuit workouts, alternating movements, and pushes and pulls so you can train without rest between workouts. Do two or three sets of six moves and you'll burn a lot more calories than that while on Instagram. Plus you'll spend a lot less time at the gym.

Go to the pool

1. At his peak of training, Michael Phelps burned 8,000 to 10,000 calories a day. That's four to five times a typical American's recommended daily caloric intake. But you definitely don't have to train like an Olympian to get those kinds of metabolic effects. Swimming is arguably the best calorie-burning low-impact full-body workout you can find and the great thing about it all is that it also boosts metabolism. If you can't swim, now is the time to join swimming lessons and learn to swim. Fortunately, you can take lessons almost anywhere these days.

Interval training

1. The latest hype has made it fashionable to run a half marathon in three hours, but be aware that this is very demanding on your joints and yields little benefit. Instead, focus on shorter workouts on a track or lawn. Start with a 5-minute warm-up and alternate that with 2 minutes of easy walking followed by 2 minutes of running. Finish with a 5 minute cool down for about 30 minutes. You get a much better workout than the â € ˜half marathonerâ € ™ who goes out and runs out of his body.

Take a bike ride or walk a day

1. Think back to when you were in college: you probably walked everywhere because you either didn't have a car or you weren't able to drive. Fortunately, you don't drink as much anymore, but there is no reason why you can't walk or cycle as much as then (or even more). Go out on foot or by bicycle at least once a day and leave the car in the garage. You will burn more calories, save gasoline and also avoid roads that you cannot see on your smartphone.

Do anything but wait

1. In life you have to wait enough: waiting at airport terminals, in consultation rooms, staying on the line to wait for the next customer service representative. Instead of casually scrolling through your phone while listening to music, you can also do 10 air squats. Stand up and bring your shoulders back. Then tighten your glutes one by one. This may not be a huge calorie-burning exercise, especially if you queue up at Chipotle, but do it 10 times a day and it really makes a difference. More importantly, it restores your posture and puts you in a better position to train harder when you're at the gym or on the track.

Take something wherever you go

1. When obstacle racing disappeared everywhere a few years ago, some people became so committed that wherever they went, they wore a weighted backpack or a belt with weights. That's good training for a Spartan Race or the Goruck Challenge and a good way to burn more calories. You don't have to become a Michellin man and put 10 pounds of iron in your backpack, just throw a few books in a backpack and hit the road. By the way, it is always nice to have a book with you. Author Stephen King says that reading is best done in small pieces and not in large shreds and taking a book with you will also make you read 10 and 15 minutes much faster in a day.

Drink more water

1. Drinking more water is another strategy that does not directly burn more calories, but has an enormous indirect impact. Hunger is sometimes confused with thirst and if you are well hydrated you will eat less. You will also be able to train harder and experience better overall health. If you have trouble drinking plain water, consider adding some lemon juice to a water bottle or treat yourself to tasty sugar-free lemonade.

1. As you can read above, there are many ways to exercise, without having to go to the gym 3 times a week. It's just a matter of being creative and thinking a little bit “out of the box”.

1. Www.self.com/story/easy-ways-burn-more-calories-in-a-day

1. Www.womenshealthmag.com/weight-loss/g19991423/lazy-girl-weight-loss/

1. Www.verywellfit.com/ways-to-burn-calories-without-exercise-3496380